Mindfulness

What is mindfulness?

Mindfulness involves attention to present experience with an open, accepting orientation. Bishop and colleagues (2004) propose two components: regulating attention and approaching experience with curiosity, openness and acceptance.

Practicing mindfulness

This does not require feeling calm. A person can notice distress mindfully. Attention to breathing or bodily sensations can be part of practice, but a breathing exercise or yoga session is not automatically mindfulness.

For example, while walking, someone might notice the pressure of each step, realize that their attention has moved to a worry, and return to the sensations of walking without treating the distraction as a failure. This illustrates present-moment attention and an accepting orientation in an everyday activity.

Two common practice formats make the same principles concrete:

• Seated breath attention: while sitting, attend to the sensations of breathing. When a thought or sound draws attention away, notice that shift and return to the breath. The task is to notice experience, not to force slow breathing or empty the mind.
• Body scan: move attention through different areas of the body and notice the sensations present. When attention wanders, bring it back to the area being explored. Relaxation may occur, but it is not a requirement for doing the practice.

These descriptions illustrate practice formats, not a promised treatment effect. Rezvan Ameli’s NIH-hosted practice manual describes mindful breathing and body scanning in greater detail.

Evidence for mindfulness meditation

Evidence for benefits depends on the program and outcome. A review of 47 trials found moderate evidence for small improvements in anxiety, depression and pain with mindfulness meditation. Evidence was weaker or insufficient for several other outcomes, including attention. The results do not justify guarantees of better focus, well-being or emotional control for everyone.